These DAILY HABITS Will Prime Your Brain To Get ANYTHING YOU WANT

Name: These DAILY HABITS Will Prime Your Brain To Get ANYTHING YOU WANT
Uploaded: 2022-09-20T18:00:09.000Z
Duration: 4 h 44 min 43 s

Eat That Frog First Thing in the Morning

In this section, the speaker talks about the importance of doing the most important thing first thing in the morning. He suggests taking 60 to 90 minutes of action in a flow state before plugging into technology and notifications.

Importance of Eating That Frog

Doing the most important thing first is called eating that frog.

Doing that thing that's important but not urgent will move your life forward.

Most people don't give themselves space first thing in the morning to meditate, pray, visualize their future self.

Visualizing your future self is essential for achieving your dreams.

Unplugging at Night

Fully unplugging at night can help you recover and engage with loved ones.

Research shows that only 16% of creative breakthroughs happen while you're focused at work.

Your best ideas and experiences will come when you're recovering or engaging with loved ones.

Planning Your Mornings

Planning one thing to accomplish each morning can help you achieve bigger picture dreams.

The easiest way to do a habit is to make it easy by setting up your environment beforehand.

Knowing what you want to do first thing in the morning can help eliminate decision fatigue.

The Importance of Morning Routines

In this section, the speaker emphasizes the importance of morning routines and how they can help individuals achieve their goals.

Benefits of a Morning Routine

Waking up early and avoiding technology helps keep brain waves slow, which enhances creativity and visualization abilities.

Avoiding technology in the morning prevents the brain from entering beta state too soon, allowing individuals to connect with their subconscious and take bold action.

Focusing on one core outcome for 60 to 90 minutes before starting the day's activities helps individuals prioritize important tasks over urgent ones.

Personal Experience

The speaker shares his experience as a graduate student who wanted to become a professional writer. He woke up early every morning, meditated, visualized his future self, and wrote articles for 60 to 90 minutes before going to class.

By consistently prioritizing writing first thing in the morning, he became a professional writer with blogs that were read over a hundred million times.

Impact on Relationships

Prioritizing important tasks in the morning can positively impact relationships by making individuals more present and confident when interacting with others.

Putting first things first is key to achieving goals and not being reactive to situations.

Deliberate Practice

Engaging in deliberate practice requires knowing who you want to be or where you want to go. Taking action towards those goals first thing in the morning can lead to significant changes over time.

The Power of Momentum

In this section, the speaker discusses how momentum can help individuals make better long-term decisions and create positive habits.

Creating Positive Habits

Confidence and momentum can help individuals think long-term and make better decisions.

Short-term poor decisions can hinder the creation of positive habits.

Designing an environment that makes it easy to engage in positive habits is crucial.

Adding friction to bad habits, such as putting a book instead of a remote control on the couch, can help change default behaviors.

Recovery and Stacking Habits

Recovery is essential for creating positive habits.

Best ideas and experiences often happen when recovering from work or engaging with loved ones.

Stacking new habits around established ones can be effective in creating lasting change.

Changing Defaults

Changing defaults around established habits can lead to breakthrough moments.

Making small changes, such as having a guitar nearby instead of the remote control, can have a big impact on behavior.

Removing bad food from the environment and planning ahead for healthy choices are examples of changing defaults.

The Importance of Environment

In this section, the speaker emphasizes the importance of designing an environment that supports positive behaviors.

Designing an Environment for Success

Designing an environment that supports good behavior is key to success.

Making good behaviors visible and easy to access can help create positive habits.

Creating a culture of accountability and support can also be effective in creating lasting change.

The Power of Social Influence

Social influence plays a significant role in shaping behavior.

Surrounding oneself with individuals who model positive behaviors can be helpful in creating lasting change.

Being part of a community that supports healthy habits can also be effective.

Conclusion

Designing an environment that supports positive behaviors and surrounding oneself with individuals who model good habits are key to creating lasting change.

Designing Your Environment for Success

In this section, the speaker discusses how designing your environment can help you achieve success and become the person you want to be.

Designing Your Environment

By designing your environment, you can wake up excited to start your day because the decision was already made.

You can design your situation so that becoming your desired future self is super easy.

Create an environment that pulls you towards your future self over the urgent.

Keep your brain waves moving slow by not plugging into technology first thing in the morning.

Motivation Types

There are two types of motivation: push and pull.

Pull motivation means that the situation was made easy, and you really want to do it.

Ultimately, being pulled forward by it makes taking action on what's most important easier.

Optimal Habits

By creating optimal habits, you can just do what you want to do without burning out all of your willpower.

Wake up early knowing what you're going to do and focus on one core outcome.

Making Decisions Here and Now

In this section, the speaker talks about how making decisions in the present moment can help you avoid costly mistakes. He emphasizes the importance of prioritizing your goals and delegating decision-making to others when possible.

Prioritizing Goals

Prioritize what's most important to you in life.

Focus on your biggest dreams first.

Put first things first in your life or else everything else will happen to you.

Delegating Decision-Making

Delegate decisions to others when possible.

Get other people in place so that you don't have to make all those decisions yourself.

Offload decisions and focus on the few things that matter most.

Changing Defaults for Better Performance

In this section, the speaker discusses how changing defaults can help improve performance. He explains how creating routines and delegating tasks can free up mental energy for more important tasks.

Creating Routines

Know the one thing that's most important that you're going to do each day.

Design an environment with defaults that get you where you want to be.

Delegating Tasks

Delegate or outsource tasks that are not essential to your goals.

Engage in deliberate practice while working less by offloading tasks.

Take action towards your goals by making it a default behavior.

Developing Skills and Expertise

In this section, the speaker talks about how developing skills and expertise requires deliberate practice. He emphasizes the importance of focusing on the few things that matter most and offloading tasks to others.

Deliberate Practice

Engage in deliberate practice to develop skills, abilities, and expertise.

Offload tasks to avoid decision fatigue and free up mental energy for deliberate practice.

Focusing on What Matters Most

Focus on the few things that matter most in order to be more productive.

Take powerful action towards your goals by repeating behaviors over time.

[t=0:32:27] The Importance of Operating from Your Future Self

In this section, the speaker discusses how most people's lives are spent chasing after present pleasures and how operating from your future self can help you achieve your goals.

Chasing Present Pleasures

Most people spend their lives chasing after present pleasures.

Research shows that people are often not productive at work because they are too focused on their job.

There is a concept in psychology called the hedonic treadmill, which means that people are always chasing the next present pleasure without ever feeling satisfied.

Operating from Your Future Self

To achieve your goals, you need to operate from your future self.

This means visualizing and feeling the emotions of achieving your goals before actually taking action towards them.

By doing so, you change your brain and start anticipating and expecting success.

You need to let go of what's urgent but not important in order to focus exclusively on what's important towards achieving your future self.

[t=0:34:05] Building an Optimal Morning Routine

In this section, the speaker talks about building an optimal morning routine by turning off distractions and focusing on what's important.

Turning Off Distractions

Start owning your time by turning off Airplane Mode by 8 PM and putting away all distractions such as phones or media.

Give yourself at least 30 to 90 minutes before bed with no phone use. Instead, write in a journal about what you're grateful for or write down three key objectives for the next day.

Focusing on What's Important

Upgrade your standards by writing down only three key objectives for the next day.

Use Jim Collins' advice that anything you do before 8 AM makes or breaks your life.

Focus exclusively on what's important towards achieving your future self and say no to distractions.

Change what you tolerate and engage in by making true commitments and decisions towards your goals.

Making Decisions and Avoiding Decision Fatigue

In this section, the speaker discusses the importance of making decisions and avoiding decision fatigue. He explains how decision fatigue can lead to burnout and unpredictable directions.

The Importance of Making a Decision

Making a decision is important because it prevents decision fatigue.

Once you make a decision, you don't have to think about it again.

Sending messages that are opposite to your decision leads to decision fatigue.

Understanding Decision Fatigue

Decision fatigue occurs when you haven't made a plan.

Seeking short-term dopamine without finishing your day on paper leads to negative momentum.

You want to be proactive rather than reactive.

Strategies for Avoiding Decision Fatigue

Wake up with a plan in mind by tapping into your subconscious mind.

Get yourself into the right frame of mind by getting out of bed and into a new environment.

Hydrate yourself and drink plenty of water.

Pull out your journal and write down what you want to do for the day.

Pre-performance Routine

In this section, the speaker talks about pre-performance routines and how they can help avoid willpower exhaustion.

The Importance of Pre-performance Routines

Willpower is going to fail if you try to make an important decision in a bad situation.

Doing your most important task first thing in the morning generally works best.

Strategies for Creating an Effective Pre-performance Routine

Create a pre-performance routine before starting work or any activity that requires focus.

Make sure that you have already made decisions regarding what needs to be done so that when you wake up, there's no need for further thinking.

Come with pure focus and flow into your most important activity for the day.

Eliminating Decision Fatigue

In this section, the speaker discusses how to eliminate decision fatigue and focus on doing the right things.

Gratitude and Positive Emotions

Practicing gratitude unleashes positive emotions that make it easier to be present with loved ones.

It helps you see the world from a positive place and releases endorphins.

When you're in a positive state, it's easier to be discerning about what to do with your time.

Morning Routine

Spend 5-15 minutes in the morning writing about gratitude or your big three for the day.

This helps you avoid feeling like you need to catch up later in the day.

Thomas Edison said, "Never go to bed without a request to your subconscious."

Dump out whatever your brain was working on while you were asleep.

Your brain will spend the rest of the day trying to get it if you don't use that first hour well.

Focused Learning vs. Ruminating

Avoid ruminating because of frustration or regret as it ages you very quickly.

Keep your phone on airplane mode until you've done your morning routine and at least 60-90 minutes of important work.

Focused learning means actively learning something specific, while ruminating is just getting information without being who you want to be.

Eating The Frog

In this section, the speaker discusses the importance of eating the frog and focusing on important work.

Importance of Eating The Frog

Spend 60-90 minutes in the morning working on whatever is most important.

This helps you avoid procrastination and paralysis by analysis.

Avoid tapping into your phone or getting distracted by irrelevant thoughts.

You can stay young by making progress in the morning and avoiding ruminating.

Putting the Important Before the Urgent

In this section, the speaker talks about prioritizing important tasks before urgent ones and how it can lead to a more fulfilling life.

Prioritizing Important Tasks

The speaker suggests putting important tasks before urgent ones.

He recommends planning out your next day with important tasks first.

By doing so, you can enjoy yourself without worrying about unfinished work.

Fitness and Willpower

The speaker discusses research that shows fitness in the morning can help overcome willpower problems.

High-intensity exercise before starting a new habit, such as playing guitar, can be effective.

Applying an approach-focused learning method instead of relying on willpower is key to building new habits.

Environment and Habits

Your environment and habits should be trained and triggered by your current goals.

By actively becoming your future environment through consistent application of good habits, you can achieve success.

Baseline Your Current Level

In this section, the speaker talks about how to baseline your current level and upgrade your standards.

Upgrading Your Standards

Upgrade your standards by focusing on your most important goals or objectives.

Make it harder to do bad habits and easier to do good ones by creating friction points.

Remove decision fatigue by limiting options and choices.

High Intensity Fitness for 15-20 Minutes

In this section, the speaker talks about the benefits of high-intensity fitness for 15-20 minutes a day.

Benefits of High Intensity Fitness

Doing high-intensity fitness for 15-20 minutes a day can help you get in shape quickly.

It can also help you pick up new skills more easily, such as playing an instrument.

High-intensity fitness can also help you focus better and get more work done.

Save Time with Habit Design

In this section, the speaker talks about how habit design can save you time.

Habit Design for Time Management

Applying habit design principles can save you at least 20 hours a week.

By removing friction points and optimizing your time, you can accomplish more while working less.

Morning Routine

In this section, the speaker talks about how having a morning routine can help in achieving goals and becoming more productive. He shares his personal experience of being able to write multiple books while doing a PhD program and being a foster parent of three kids.

Benefits of Having a Morning Routine

Having a morning routine helps in making decisions easier as one has already made the decision the night before.

It reduces decision fatigue and increases focus on important tasks.

It creates an environment that makes it easy to follow positive habits.

It provides more time for recovery and play.

Deliberate Practice

In this section, the speaker talks about deliberate practice and how it can help in becoming an expert at something.

Deliberate Practice

Deliberate practice is how one becomes an expert at something.

To make deliberate practice effective, one needs to create an environment with minimal friction to get started.

One can use habit stacking to attach new habits to existing ones.

Traditional Workday Structure

In this section, the speaker talks about why the traditional nine-to-five workday structure is poorly structured.

Traditional Workday Structure

The traditional nine-to-five workday structure is poorly structured because it does not take into account individual productivity rhythms.

The reason for the nine-to-five workday structure is because back in the 1920s, it was believed that people needed to work eight hours a day.

One can use habit stacking to attach new habits to existing ones.

Creating Effective Systems

In this section, the speaker discusses the importance of creating effective systems and environments to achieve desired behaviors.

Designing Your Environment

Research shows that creating an environment that makes it hard to engage in unwanted behavior is effective.

Caffeine addiction is an example of how going against established rules can be difficult.

Creating 20 seconds of friction can discourage unwanted behavior.

Mental work is more taxing than physical work, so designing your environment to make the desired behavior easier is important.

Building Confidence and Momentum

The brain takes up 20% of the body's energy, so mental breaks are necessary for productivity.

Accumulating small wins builds confidence and momentum towards achieving goals.

Working during your most ideal time when you have the most willpower and energy can lead to better results.

Eliminating distractions and designing your environment for flow can increase productivity.

Focusing on One Thing at a Time

Focusing on one outcome at a time while working on a project or task can increase productivity.

Designing your lifestyle, friends, and situation around becoming your desired future self can help you achieve your goals.

The Myth of Multitasking

In this section, the speaker debunks the myth of multitasking and explains why focusing on one thing at a time is more productive.

The Myth of Multitasking

Multitasking is a myth because the brain can only focus on one thing at a time.

Switching between tasks decreases productivity and increases stress levels.

Focusing on one task at a time leads to better results and increased productivity.

The Importance of Flow

Flow is a state of mind where you are fully immersed in an activity, leading to increased productivity and enjoyment.

To achieve flow, it's important to eliminate distractions and focus on one task at a time.

Conclusion

Designing your environment for flow and focusing on one task at a time can lead to increased productivity and better results.

Willpower and Decision Fatigue

In this section, the speaker discusses how willpower and decision fatigue affect our ability to make decisions throughout the day.

The Importance of Planning

The key to reducing decision fatigue is to remove as many decisions as possible by planning ahead.

By waking up with a plan and going to bed with a plan, you can focus your energy on important tasks.

Spend three to five minutes each night planning for the next day's bigger picture items.

This allows you to be in a flow state when you wake up, which is essential for areas such as creativity.

Using Technology Wisely

Use technology as a tool rather than letting it control your life.

Constantly checking your phone can lead to decision fatigue and distract you from important tasks.

Design defaults that drive you towards success instead of being driven by your environment.

The Importance of Morning Routine

In this section, the speaker emphasizes the importance of morning routines in setting yourself up for success throughout the day.

Waking Up Early

Research shows that working out first thing in the morning can speed up your energy and get you into a flow state.

Most successful people work out before 8 AM because they know how to use their morning hours wisely.

Your success in life is determined by what happens before 8 AM.

Nighttime Routine

A good nighttime routine involves getting into a different environment, shutting down technology, and planning for the next day.

Spend time journaling and writing about your goals to set yourself up for success in the morning.

Eating the Frog

"Eating the frog" means doing your most important task first thing in the morning.

Spend at least 60 minutes in flow state on this task to maximize productivity.

Writing Articles for Invention

This section discusses the benefits of writing articles and how it can help with invention.

Benefits of Writing Articles

Writing articles can help with invention.

It helps to clarify your thoughts and ideas.

It allows you to share your knowledge and expertise with others.

Morning Routine for Optimal Productivity

This section discusses the importance of having a morning routine for optimal productivity.

Elements of an Optimal Morning Routine

Your brain is more analytical in the morning, so focus on important tasks.

Your brain is more creative at night, so take time to write in your journal about what you learned during the day.

Start your morning routine by planning ahead the night before. Write down your big three priorities for the next day.

Give yourself at least 30 to 90 minutes in the morning to work on your most important task without distractions.

Use the 80/20 rule to prioritize tasks that will have the biggest impact.

Tips for an Effective Morning Routine

Turn off airplane mode by 8 PM and get at least seven hours of sleep each night.

Write down what you're grateful for and your big three priorities before bed each night.

Invest in mentorship or other resources to help you achieve your goals.

Design your life and environment to help you be in flow and take action towards your goals.

Setting Clear Goals

This section discusses the importance of setting clear goals for productivity and success.

Benefits of Setting Clear Goals

Setting clear goals helps you become results-oriented.

It helps you wake up with a purpose and focus on what's important.

It helps you be in flow and take action towards your goals.

Tips for Setting Clear Goals

Write down your big picture goals, short-term goals, and deadlines.

Write down your big three priorities each day to help you stay focused on what's important.

Review your progress regularly and adjust your goals as needed.

[None] Conclusion

There was no conclusion provided in the transcript.

Making Success Inevitable

In this section, the speaker talks about how to make success inevitable by designing your environment and eliminating decision fatigue.

Designing Your Environment

Design your environment to make success inevitable.

Remove bad defaults from your environment.

Rely on design instead of willpower.

Put things in place that help you achieve your goals.

Eliminating Decision Fatigue

Eliminate decision fatigue by making decisions ahead of time.

Willpower is a weak resource, so rely on design instead of willpower.

Make success inevitable by designing your environment to support it.

Key Takeaways

Design your environment to make success inevitable and eliminate decision fatigue.

Use design instead of willpower to achieve your goals.

Make decisions ahead of time to avoid decision fatigue.

Designing Your Day for Success

In this section, the speaker discusses how to design your day for success by prioritizing important tasks and avoiding distractions.

Eating the Frog

Prioritize important work that is difficult or unpleasant by "eating the frog" first thing in the morning.

Avoid Distractions

Put your phone on airplane mode and avoid tapping into it before bed to prevent disrupting REM sleep.

Reactive scrolling on your phone can lead to sleep procrastination and distract you from focusing on important tasks.

Self-Signaling

Use self-signaling to consistently prioritize important tasks over urgent ones.

Consistently engaging in productive behavior signals back to you that you are a better person, leading to a better life.

Importance of Morning Routine

In this section, the speaker emphasizes the importance of establishing a morning routine that sets you up for success throughout the day.

Airplane Mode

Putting your phone on airplane mode prevents distractions and allows you to focus on important tasks in the morning.

Peak State

Establishing a peak state in the morning can help you operate at a high level throughout the day.

It takes most people at least 24 minutes to get out of bed after their first alarm, so establish a routine that gets you out of bed quickly and energized.

Don't Be Reactive

Don't be reactive or distracted in the morning; instead, engage in productive behavior like writing in a journal or going to the gym.

Putting Important Before Urgent

In this section, the speaker discusses the importance of prioritizing important tasks over urgent ones.

Importance of Prioritization

Put important tasks before urgent ones to avoid being reactive and distracted throughout the day.

Focusing on important tasks leads to focused learning and actively learning something specific.

Avoid Procrastination

Avoid sleep procrastination by focusing on specific goals rather than scrolling through your phone reactively.

Engaging in productive behavior consistently signals back that you are a better person, leading to a better life.

Put Your Phone Away

In this section, the speaker emphasizes the importance of focusing on important tasks and avoiding distractions.

Focusing on Important Tasks

The speaker advises to focus on three important tasks each day.

This helps in saying no to low-level activities and feeling like you're winning.

Discerning what matters to you is crucial in achieving your goals.

Designing Your Environment

Turning off your phone before bed and after 8 PM can help increase productivity.

Writing down three wins for the next day before going to bed can help wake up with a purpose.

Having an accountability partner and practicing gratitude can also be helpful.

Upgrading Your Standards

In this section, the speaker talks about upgrading your standards by focusing on important tasks and avoiding decision fatigue.

Avoiding Decision Fatigue

Decision fatigue happens when you don't know what you're going to do in a given situation.

Putting the important before the urgent is crucial in avoiding decision fatigue.

Upgrading Your Standards

Upgrading your standards applies to all aspects of life, including morning routines and diet choices.

By upgrading your standards, you upgrade yourself and become more successful.

The Importance of Recovery

In this section, the speaker emphasizes the importance of recovery in achieving high performance and success.

Recovery is Key to High Performance

Spending time in bed after recovery is crucial for high performance.

Quality determines the focus of your next day.

Using the last hour of your day well can help you become an expert at something.

Getting better at deliberate practice can improve your quality of life.

Framing Your Day as a Win

In this section, the speaker discusses how framing each day as a win can lead to increased productivity and success.

Creating Wins for Yourself

Framing each day as a win can increase productivity.

The traditional nine-to-five workday was established during the Industrial Revolution.

Using accountability and creating wins can help you tap into Parkinson's Law.

Most people consume junk media and procrastinate instead of using their time productively.

The Power of an Evening Routine

In this section, the speaker emphasizes the importance of having an evening routine to improve productivity and achieve success.

Improving Productivity with an Evening Routine

Having an evening routine is even more important when working from home.

Improving the quality of your deep work will ultimately improve your future results.

Distractions and Visualizing Your Future Self

In this section, the speaker discusses the importance of avoiding distractions and spending time visualizing your future self.

Avoiding Distractions

The speaker advises against checking social media or email while working on tasks.

It is important to focus on what you are doing and avoid distractions that take away from your productivity.

Visualizing Your Future Self

Spending time visualizing your future self is crucial for achieving your goals.

Neville Goddard's advice to "assume the feeling" of having achieved your goal can help with visualization.

Clear goals and intentional action are necessary for living into your future self.

Writing down clear goals and achievements helps with visualization and intentional action.

Choosing Your Future Self

In this section, the speaker discusses the importance of choosing who you want to be in order to achieve success.

Choosing Your Future Self

Choosing who you want to be is the first step towards achieving success.

Even if you don't believe it's possible yet, choose a goal and work towards it.

Having a clear intention for who you want to be helps with planning out your day.

Creating a Fruitful Garden of Life

In this section, the speaker discusses how to create a more fruitful garden of life by weeding out former habits and planting better seeds. The key is to focus on the few things that produce big results.

Weeding Out Former Habits

Your input shapes your outlook, so weed out former habits and replace them with better ones.

Use the 80/20 principle to weed out things you used to say yes to but now say no to.

Planting with more intention means doing 80% of what produces higher quality results.

Decide what your garden looks like and only focus on the few things that produce big results.

Proclaiming Your Future Self

Wake up with a plan and go to bed with a purpose. Declare who you are going to be.

Use technology as a tool for accomplishing your goals, not as something that controls you.

Eat the frog before looking at your phone. Take action towards your most important work first thing in the morning.

Building an Environment Around Your Future Self

Integrate your future self into your environment by building consistency around it.

Control your morning routine by working out first thing in the morning.

Overall, creating a fruitful garden of life involves weeding out former habits, proclaiming your future self, and building an environment around it. By focusing on the few things that produce big results and integrating them into our daily routines, we can achieve our goals and live fulfilling lives.

Recovering and Improving Yourself

In this section, the speaker talks about how recovering and improving oneself can lead to clarity of vision, action, and creative ideas. The speaker emphasizes the importance of visualizing one's future self and being grateful for experiences.

Recovering Your Former Self

Let go of your former self to fully unplug and integrate.

Say no to what you used to say yes to in other areas of your life.

Stop believing what you used to believe.

Recovering continuously improves how you see the world.

Clarity of Vision and Action

Clarity of vision leads to creative ideas.

Most creative ideas happen while at work in integrity.

Continuously improving leads to clarity of work.

Visualize your future self, feel it, be grateful for it.

Installing Hardware in Your Brain

Reflect on what you learned at the end of each day in a journal.

Rehearse mentally before doing something important.

Wake up with a purpose by doing your most important work first thing in the morning.

Keep hitting that hardware so that it becomes a software program.

Manifesting Reality

Primed brain leads to happy person and creative work.

Spend time visualizing and feeling grateful for experiences.

Wiring reality as you visualize it will manifest that reality.

Gratitude and Taking 10x Action

In this section, the speaker talks about being grateful for your future self and taking 10x action to achieve your goals.

Being Grateful for Your Future Self

It's important to be grateful for your future self.

You need to visualize who you want to become in the future.

Your present actions should reflect the behaviors of your future self.

Taking 10x Action

To achieve your goals, you need to take 10x action.

This means engaging in quality and consistent action towards big goals.

Grant Cardone's rule is that busy people know how to spend their time. You need to take bold and crazy action towards achieving your goals.

Reflecting Your Future Self

In this section, the speaker talks about reflecting your future self through your actions and environment.

Reflecting Your Future Self Through Actions

Your actions should reflect who you want to become in the future.

Take shots towards becoming a professional writer or accomplishing any other goal you have set for yourself.

Reflecting Your Future Self Through Environment

The environment around you should reflect who you want to become in the future.

Ask yourself who is your future self? What does that person look like?

Dopamine Goals and Design Trump Willpower

In this section, the speaker talks about dopamine goals and how design trumps willpower.

Dopamine Goals

Dopamine is the fuel that gives you motivation towards achieving your goals.

You need to give yourself full permission to recover by accomplishing your major tasks for the day.

Design Trumps Willpower

Willpower is a weak resource, so it's better to design your environment than rely on willpower.

BJ Fogg says that we live in a world of instant gratification, so we need to design our environment with pleasure and rewards.

Understanding Social Behavior and Addiction

In this section, the speaker discusses how addiction affects social behavior and the brain's reward system. The speaker also provides tips on how to break free from addictive behaviors.

Addiction and Short-term Rewards

Addiction is a result of constantly seeking short-term rewards.

Staring at your cell phone for instant gratification can lead to addiction.

If you don't receive instant rewards, you will want to create more of them.

This leads to a depressed state where you are addicted to staring at your phone.

Cheap vs Genuine Dopamine

All behavior creates dopamine, but there is cheap dopamine (instant gratification) and genuine dopamine (fuel for achieving goals).

Genuine dopamine helps achieve massive goals and leads to confidence and increased identity capital.

Breaking Free from Addictive Behaviors

Don't be reactive or distracted by your phone; instead, achieve bigger goals.

Put away your phone in the morning routine so that you don't destroy REM sleep.

Journal three wins that you had for the day before going to bed.

Write down three things that you're grateful for from that day before going to bed.

Connect with your long-term future self by writing down specific wins for the day.

Importance of Writing Down Three Wins

In this section, the speaker discusses the importance of writing down three wins each day and how it can increase gratitude and confidence.

Writing Down Three Wins

Writing down three wins each day can help increase gratitude and confidence.

Most people are living day to day, week to week, or month to month. By writing down three wins and feeling grateful for them, you can increase your gratitude and confidence.

Framing various experiences as wins can limit your view of the future. By focusing on just a few days ahead, you may be missing out on important long-term goals.

Writing down more than three items on your to-do list can make it difficult to connect with your long-term future self. It's important to focus on things that are relevant to your future self such as developing skills or building a retirement nest egg.

Benefits of Writing Down Three Wins

Writing down three wins not only increases gratitude but also increases confidence by getting you thinking proactively about the future.

The further and deeper we contemplate the future, the more we can shape it to our desires. By investing in bigger term goals, we can avoid seeking short-term dopamine hits that do not benefit our long-term selves.

Having more than three priorities makes it difficult for people to connect with their long-term future self. It's important to prioritize what is most important for our future selves.

Conclusion

Writing down three wins each day is a simple yet powerful way to increase gratitude and confidence while also helping us connect with our long-term future selves. By prioritizing what is most important for our future selves, we can avoid seeking short-term rewards that do not benefit us in the long run.

Building a Morning Routine

In this section, the speaker discusses the importance of having a morning routine and how it can help individuals make progress towards their long-term goals.

The Importance of Having a Morning Routine

A morning routine can help individuals build momentum and make tangible progress towards their long-term goals.

Starting the day with a clear plan can help individuals avoid decision fatigue and prevent them from making reactive decisions that may not align with their goals.

Individuals should have clear goals set for the next day before going to bed to avoid decision fatigue in the morning.

Short Wins and Building Momentum

Starting the day with short wins, such as making your bed or completing small tasks, can help build momentum and confidence.

Having no more than three clear goals for each day can also prevent decision fatigue and allow individuals to focus on what is most important.

Avoiding Negative Behaviors

Reactive scrolling through social media or indulging in dopamine-inducing media can lead to poor behavior that ultimately destroys progress towards long-term goals.

Rewarding oneself with negative behaviors, such as eating sugary sweets when trying to diet, can also hinder progress towards long-term goals.

Overall, having a morning routine that includes short wins and clear goals can help individuals build momentum and make tangible progress towards their long-term goals. It is important to avoid reactive decisions and negative behaviors that may hinder progress.

Priorities and Morning Routines

In this section, the speaker discusses the importance of having clear priorities and a morning routine to set oneself up for success.

Clear Priorities

Having clear priorities is important in achieving success.

The way you do anything is the way you do everything.

Morning Routine

The last hour of your day determines the highest leverage hour of your day.

Use the last hour of your day to frame yourself for success the next day by planning out your top two or three tasks.

Generate momentum towards your big picture vision by using your morning routine to achieve small wins.

Some aspects of a morning routine include getting a win, setting yourself up for success, and making progress towards goals.

Visualizing Your Future Self

In this section, the speaker talks about how visualizing one's future self can lead to success.

Importance of Visualization

Olympians spend a lot of time visualizing their future selves achieving their dreams.

Going to bed while visualizing one's goals and vision can help improve the quality of one's subconscious work throughout the night.

Deliberate Practice

Deliberate practice is how skills are developed and abilities are transformed.

Journaling first thing in the morning can help engage in deliberate practice and improve creativity immediately.

English Writing Down Your Goals and Living Into Them

In this section, the speaker talks about the importance of writing down your goals and living into them. He emphasizes that spending time visualizing your future self and writing down your goals is crucial if you want to achieve success.

Writing Down Your Goals

The speaker emphasizes the importance of writing down your goals.

Spending time visualizing your future self and writing down your achievements is crucial.

The speaker shares his experience of publishing hundreds of blog posts which led him to becoming a professional author.

Choosing something even before you believe it is possible is important when setting epic goals.

Living Into Your Goals

Consistently creating a morning routine can help you live into your goals.

Being clear on your future self and intentionally taking action towards it can help you build massive confidence.

Choosing quality dopamine to use towards bigger goals rather than short-term rewards can lead to more motivation and confidence.

Taking action towards your future self using dopamine as fuel can help you achieve massive success.

English Conclusion: You Are in Control of Your Future Self

In this section, the speaker concludes by emphasizing that we are in control of our future selves. He encourages us to choose our identity capital wisely, spend time visualizing our future selves, and take action towards achieving our epic goals.

Embracing Your Future Self

We are in control of who we become in the future.

Choosing our identity capital wisely can help us become the best version of ourselves.

Spending time visualizing our future selves and taking action towards achieving our epic goals is crucial.

Embracing our future selves and living into them can help us avoid a life of regret.

Benefits of Journaling

In this section, the speaker discusses the benefits of journaling and how it can help individuals become more self-aware.

Becoming More Self-Aware

Journaling helps individuals become more aware of their feelings and expectations.

It allows individuals to be aware of the meanings they give to success and continuously integrate what they learn along the way.

Taking five to ten minutes at the end of each day to reflect on how that day went can help individuals forgive their former selves and no longer be defined by their former identity.

Journaling allows individuals to become a student of their former selves by tracking their behavior or performance.

Clarity in Goals

Clear goals are necessary for tracking progress correctly.

Measuring oneself against general goals is not enough; one needs clear goals, vision, word clarity, integrity, and action clarity.

Releasing one's former self every step of progress is key.

Overall, journaling can help individuals become more self-aware and gain clarity in their goals. By forgiving their former selves and becoming a student of themselves through tracking behavior or performance, individuals can release their former identities and move towards achieving clear goals.

Creating Specifics

In this section, the speaker discusses the importance of creating specific goals and measuring progress towards them. He emphasizes that having a clear vision of what you want to achieve is essential for success.

Importance of Specifics

Measuring various things and creating specifics is crucial for success.

Accountability groups can help with measuring progress towards specific goals.

Reporting progress regularly helps in achieving specific results.

Having a clear vision of the environment you want to create can lead to exponential growth.

Imagination and Identity

Increased imagination leads to increased action and courage.

Imagining your future self is more important than knowledge.

Your identity is how you see yourself, and it's essential to define and describe yourself clearly.

Create specifics with your mind, feel it, and reflect on it in your journal.

Taking Action

Spend time visualizing your future self and take bold action towards becoming that person.

Design 10x actions around your future self's behaviors.

Use a script to remind yourself of the type of person you want to be when taking action.

Overall, this section emphasizes the importance of creating specific goals, measuring progress towards them, using imagination to visualize your future self, defining your identity clearly, and taking bold actions towards becoming that person.

Implementation Intentions

In this section, the speaker discusses the concept of implementation intentions and how it can help individuals reflect on their future selves and get back on track when they start to fall apart or get triggered.

Reflecting on Your Future Self

The concept of implementation intentions reflects your future self.

Implementation intentions help you reflect on your future self and get back on track when things start to get stressful.

You need to be clear about who your future self is in order to use implementation intentions effectively.

Using Implementation Intentions as a Tool

Implementation intentions are a tool that can help you immediately turn things around when you're triggered or starting to fall apart.

Alcoholics Anonymous uses sponsors as a way for individuals to have a future self that they can turn to when they're triggered.

You want to design your identity and achieve goals using dopamine, which is the fuel that gives you motivation.

Designing Your Identity

Your identity is what drives your behavior, and it's based on your goals and what you give value and meaning to.

You want to reframe things so that you care about what matters most, not just seeking quick rewards.

Define what matters by writing in your journal about who you are and what you care about.

Principle of Consistency

In this section, the speaker discusses the principle of consistency and how it relates to feeling good because you earned it.

Feeling Good Because You Earned It

The principle of consistency shows that you can feel confidence when you earn rewards.

Consistency is what makes you feel good because you earned it, not just getting instant gratification.

As human beings, we have an inherent need to be consistent.

Using the Principle of Consistency

You can use the principle of consistency by going to the gym and working really hard to get endorphins and dopamine.

To earn rewards without actually earning them, surround yourself with people who care about your goals and give yourself feedback and support.

Importance of Identity

In this section, the speaker discusses the importance of identity and how it affects achieving goals.

Designing Your Future Behavior

James Clear, author of Atomic Habits, says that every behavior you design for your future self casts a vote for your future identity.

By acting like the person you want to be, you make progress towards your goals and build confidence in your identity.

This builds momentum towards becoming the person you want to be.

Connecting with Your Future Self

Research shows that connecting with your long-term future self is important for success.

Journaling for 10-15 minutes in the morning can help create a connection and clear vision of your long-term future self.

Dr. Hal Hirschfield found that people who don't look at social media or email first thing in the morning have higher quality behavior throughout the day.

Mechanics of a Morning Routine

The book "The 50th Law" by Robert Greene and 50 Cent emphasizes micro-thinking time in the morning to get clarity on long-term goals.

Giving yourself time to think and reflect can lead to creative bursts and breakthrough ideas.

Importance of Having a Vision for Your Future Self

In this section, the speaker emphasizes the importance of having a clear vision for your future self and how it can positively impact your present life.

Benefits of Having a Bigger Vision for Your Future Self

Having a bigger vision for your future self helps you think and journal better.

It allows you to relax and recover, leading to better decision-making in the present.

The best ideas come when you are relaxed and fully recovered.

Improving your vision of your future self leads to improved behavior in the present.

Making Tangible Progress Towards Your Future Self

You need to have a massive vision of freedom to start making tangible progress towards it.

You need a why before focusing on the how.

A morning routine can help you increasingly build a vision towards your future self.

Investing one to four hours every day in your life could be used to make tangible progress towards that goal.

Avoiding Distractions and Bad Habits

Taking sabbaticals or vacations can help improve behavior in the present by reducing stress levels.

Within five to ten minutes, people are already asking themselves distractions or bad habits.

People often start their day scrolling through social media or watching dopamine-inducing media, which drains their energy.

Rewarding Yourself for Productivity

In this section, the speaker discusses the importance of rewarding oneself for productivity and how to do it effectively.

Creating Immediate Rewards

Reward yourself about two to three hours once a week or once a month.

Think, meditate, and be in flow before immediately rewarding yourself.

Build towards your future by starting with short wins.

Recovering Instead of Consuming Junk Media

Give yourself the ability to recover instead of consuming junk media.

Make your bed first thing in the morning to build momentum and progress in the right way.

Listen to meditative music or quiet music and allow yourself to recover.

Have clear goals set the night before you fall asleep.

Prioritizing Rest and Reflection

Slow everything down by prioritizing rest and reflection.

Don't have more than three goals per day or ten items on your weekly to-do list.

Use savoring as a way of enjoying the moment rather than being distracted by what's next.

Leverage the highest impact things that have the highest leverage.

Overall, this section emphasizes that taking breaks, setting clear goals, and prioritizing rest are essential components of productivity. By creating immediate rewards, recovering instead of consuming junk media, and prioritizing rest and reflection, individuals can build momentum towards their long-term goals.

Waking Up with a Purpose

In this section, the speaker talks about how being aware of what's going on inside your body and mind can help you wake up with a purpose. He suggests taking the time to meditate and go deep, journaling, and consuming only high-quality information.

Being Aware of Your Body and Mind

Savoring is similar to waking up with a purpose.

Be aware of what's going on inside your body and mind.

Taking the time to meditate can be rewarding.

Principle: Input shapes outlook.

Journaling

Journal what you're thinking about.

Lay out what you want to consume in terms of media diet.

Give yourself time to think, rest, reflect, and be grateful.

Going back and forth in your journal can help you come to conclusions about things.

Consuming High-Quality Information

Apply the 80/20 rule when it comes to input.

Education over entertainment using the 80/20 rule.

Entertainment should come after work is done.

Reward yourself after work is done.

Morning Routine for Success

In this section, the speaker talks about how having a morning routine can improve your life. He suggests starting with meditation or thinking time sessions, setting clear goals for the day, and working towards those goals throughout the day.

Meditation or Thinking Time Sessions

Start the day with meditation or thinking time sessions.

Optimistic people live longer than pessimistic people.

Positive psychology findings on generating momentum and progress.

Setting Clear Goals

Have a big picture vision for your life.

Set clear goals for the day.

Work towards those goals throughout the day.

[t=1:57:16s] Morning Routine for Massive Progress

In this section, the speaker talks about the importance of having a morning routine to make progress towards your goals. He emphasizes the need to take time for recovery, meditation, reflection and journaling in order to get clear on what's important.

The Importance of Sharpening Your Ax

Spend time sharpening your ax before chopping down a tree.

Take time to recover, meditate, reflect and journal.

As Stephen Covey would say, "sharpen the saw".

Running on fumes will not lead to progress towards your goals.

Creating a Morning Routine

Wake up early and create a morning routine.

Use this time for recovery, meditation, reflection and journaling.

Get clear on what's important and make progress towards your future self.

This high frequency form of recovery is essential for making massive progress.

The Power of Journaling

Write in a journal for about 15 minutes each morning.

Write about your goals and the problems you're trying to solve.

Write about things that are keeping you stuck in life.

Remove things from your life that are ultimately holding you back.

Building Confidence with Identity Capital

Every step you take towards your future self builds massive confidence.

Pursue happiness by taking time for recovery and meditation.

Use dopamine as fuel and motivation to make progress towards your goals.

Confidence is built through identity capital, which comes from taking steps up the ladder.

Overall, having a morning routine that includes recovery, meditation, reflection and journaling can help you get clear on what's important and make progress towards your future self. Sharpening the saw before chopping down the tree is essential for making massive progress towards your goals. Writing in a journal each morning can help you remove things from your life that are holding you back and build confidence with identity capital.

The Power of Journaling

In this section, Dr. Benjamin Hardy discusses the benefits of journaling and how it can help individuals become more self-aware.

Becoming Aware

Principle number one is to start becoming aware of your emotions and how they impact you.

Self-signaling in psychology means that every behavior you engage in signals back about how you're feeling and the kind of person you are.

Every behavior creates an expanded version of itself, so taking a little bit of time each day to reflect on your feelings can lead to increased self-awareness.

Reframing Trauma

Journaling can help reframe trauma by allowing individuals to write about their negative experiences and think about them differently.

Choosing the meanings you give to things can change your perspective and ultimately lead to positive changes in behavior.

Selective Attention

Selective attention means that whatever you focus on becomes more prominent in your life. By focusing on positive behaviors and experiences, individuals can create more positivity in their lives.

Investing in Yourself

Investing money into a retirement account or other savings plan is a form of self-signaling that can lead to increased awareness and motivation for financial success.

Taking just five to ten minutes at the end of each day to reflect on your actions and feelings can lead to increased self-awareness and personal growth.

Investing in Yourself

In this section, the speaker discusses the importance of investing in oneself and how it can lead to personal growth and development.

The Importance of Self-Investment

Investing in oneself is crucial for personal growth and development.

One's desire to invest more is linked to their own behavior.

Focusing on one's own performance is key to investing money in oneself.

Investing in oneself means focusing on one's own self and life.

Becoming a Student of Oneself

It is important to become a student of oneself by updating one's mindset, skills, and abilities regularly.

Being a student of oneself requires deliberate practice and focus on improvement.

Measuring progress through accountability partners or tracking tools can help improve commitment and rate of improvement exponentially.

Imagining Your Future Self

Imagining your future self is an important tool for self-creation and identity definition.

Real entrepreneurs have a clear sense of their identity, which helps them succeed.

Investing in oneself leads to personal growth, development, and success. Becoming a student of oneself requires regular updates to mindset, skills, and abilities through deliberate practice. Imagining your future self can help with self-creation and identity definition.

Designing Your Identity

In this section, the speaker discusses how designing your identity can help you become the person you want to be. He explains that by disrupting your subconscious behavior and making a massive investment in your future self, you can drive your behavior towards achieving your goals.

Investing in Your Future Self

Disrupting yourself allows you to design your average subconscious behavior.

Your identity is based on what you give value and meaning to.

Upgrading your behavior requires putting yourself into new environments where you're doing things that stretch you.

Designing your identity involves defining the type of person you want to be.

The Principle of Consistency

The principle of consistency shows that as human beings, we have an inherent need to be consistent with our words and actions.

Being surrounded by people who are more successful than us can help us stretch and expand our consciousness.

Journaling is the ultimate tool for making elevated changes in ourselves.

Investing in Yourself

Investing in yourself means investing in peak experiences, education, and emotionally regulating behaviors.

By investing in ourselves, we can almost 10x our income simply by tracking our behavior and imagining becoming our future selves.

Investing in Yourself

In this section, the speaker talks about the importance of investing in oneself and how it can lead to success. He also discusses the three key things to avoid when trying to invest in oneself.

The Importance of Investing in Oneself

Investing in oneself is a millionaire habit that can lead to success.

The more you invest in yourself, the more successful you become.

Investing now versus saving allows for future happiness, confidence, and success.

Three Key Things to Avoid When Trying to Invest in Oneself

Do not save; instead, invest your money.

Avoid conservation and reflection on saving as it can lead to avoidance behavior.

Design your identity towards an approach-oriented mindset rather than a constricting one.

The Role of Imagination

Use imagination and play towards your future self.

Give yourself thinking time for creativity and courage.

Overall, investing in oneself is crucial for success. It's important to avoid saving and constricting behaviors while designing an approach-oriented mindset. Using imagination and giving yourself thinking time can also help with creativity and courage.

The Importance of Investing Over Saving

In this section, the speaker discusses the importance of investing over saving and how it can lead to a weak mindset. He also talks about the benefits of meditative thinking time in the morning.

Investing vs. Saving

The idea of saving is constrictive and can lead to a weak mindset.

Holding too much cash out of fear can result in making stupid decisions.

Investing in assets can lead to subconscious breakthroughs and expanding mode.

Cash is devalued due to inflation, so holding less cash and investing more is recommended.

Meditative Thinking Time

Journaling for 10-15 minutes in the morning can provide a beautiful space for thinking.

Having an emergency fund is important, but meditative thinking time can provide extreme clarity.

Giving yourself 2-3 hours of meditative thinking time without input can be powerful.

Approach Mode

Being in expanding mode rather than constricting mode leads to approach mode.

Investing in your future self while being in a flow state can motivate you to find new ways of creating cash.

Setting Goals and Listening to Binaural Beats

In this section, the speaker talks about setting goals and listening to binaural beats as a way to improve focus and motivation.

Goal Setting

Having a goal is important for improving focus and motivation.

Binaural Beats

Listening to binaural beats for 3 hours can help improve focus and motivation.

Importance of Finding Your Own Strategy

In this section, the speaker emphasizes the importance of finding your own strategy and not getting derailed by external noises or other people's opinions.

Finding Your Own Strategy

Ignore all the voices and find a strategy that works for you based on your goal, situation, schedule, skill set, interests, and social media.

Take into account your goal and situation to make decisions and resolve concerns.

Stick with your plan and ignore all external noises to avoid getting derailed.

Turn mistakes or failures into lessons to learn from them and become better instead of just consuming junk food for the mind.

Post-Traumatic Growth

In this section, the speaker talks about post-traumatic growth as a way to turn negative experiences into lessons, purpose, and meaning.

Turning Negative Experiences Into Lessons

Give yourself two to three hours once a week or every other week or even once a month to meditate on an experience that was traumatic or negative event which you coded as a negative event.

Post-traumatic growth is the idea that you had a hard experience but you took that experience and turned it into lessons, purpose, and meaning.

Turn mistakes or those failures into lessons so that you can actually turn your experiences into ways to make more money in the future.

Peaks And Valleys

In this section, the speaker talks about how we all have peaks and valleys in our lives. He suggests taking time during the valleys to recover and learn from mistakes.

Peaks And Valleys

We all have peaks and valleys in our lives.

Take time during the valleys to recover, learn from mistakes, and turn failures into lessons.

The Power of Meditation

In this section, the speaker talks about how meditation can help improve one's life and relationships. He recommends having micro thinking time sessions in the morning and at night, but also suggests giving oneself a two to three hour block once a month or week to meditate and reflect.

Benefits of Meditation

Meditation helps improve optimism, which can lead to a longer life.

By getting clear through meditation and reflection, one can start making better decisions.

Giving oneself space to meditate and reflect allows for clarity on what needs to be removed from one's life.

Deep meditation leads to extreme flow state, peace state, gratitude, mindfulness, savoring the moment, clarity on what's important and what needs to change.

Personal Experience with Meditation

The speaker shares his personal experience with meditation where he was able to get many amazing ideas and insights about how he could improve his relationship with his wife and kids.

Through meditation and reflection, the speaker was able to end a collaborative business relationship that no longer resonated with him.

Recommendations for Meditation

Have micro thinking time sessions in the morning and at night.

Take five to ten minutes at night to reflect on your day.

Give yourself a two to three hour block once a month or week for deep meditation.